Dr. Nitin Jagdhane, a top-rated brain and spine specialist neurosurgeon in Mumbai, recognizes the importance of physical activity in managing anxiety and stress. In this article, we will answer some frequently asked questions about exercises for anxiety and stress and provide tips for incorporating them into your daily routine.

Q: What are some exercises that can help reduce anxiety and stress?

A: There are several exercises that can help reduce anxiety and stress, including:

  1. Cardiovascular exercises: Running, cycling, swimming, and brisk walking are known to reduce stress and anxiety by improving blood circulation and increasing endorphins, the body’s natural feel-good chemicals.
  2. Yoga: Certain yoga poses like the downward-facing dog, child’s pose, and warrior pose can help relax the body and reduce stress and anxiety.
  3. Breathing exercises: Deep breathing exercises like the 4-7-8 breathing technique and the belly breath can help reduce stress and promote relaxation.
  4. Resistance training: Strength training exercises using weights or resistance bands can help reduce anxiety by releasing tension in the muscles.

Q: How often should I do these exercises?

A: You should aim to do these exercises for at least 30 minutes a day, five times a week. However, you can do them more frequently if needed. If you are feeling particularly stressed or anxious, you can try doing these exercises several times throughout the day to help alleviate the symptoms.

Q: Are there any other lifestyle changes that can help reduce anxiety and stress?

A: In addition to exercises, there are several other lifestyle changes that can help reduce anxiety and stress, including:

  1. Getting enough sleep: Aim for 7-8 hours of sleep per night, and stick to a regular sleep schedule.
  2. Eating a healthy diet: Eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins, and avoid processed and sugary foods.
  3. Managing stress: Practice relaxation techniques like meditation, yoga, or deep breathing exercises to reduce stress.
  4. Setting boundaries: Learn to say no to requests that are not essential, and make time for yourself to relax and recharge.

Q: When should I seek medical attention for my anxiety and stress?

A: If your anxiety and stress are severe, interfering with your daily life, or accompanied by other symptoms like chest pain, shortness of breath, or palpitations, you should seek medical attention immediately. These could be signs of a more serious condition, such as a heart attack or a panic disorder.

In conclusion, regular exercise is an effective way to reduce anxiety and stress and improve overall mental health. By incorporating exercises and other lifestyle changes into your daily routine, you can help manage your anxiety and stress levels and improve your overall quality of life. However, if your symptoms are severe or persistent, it is important to seek medical attention to rule out any underlying medical conditions.